When you spend long hours sitting in a chair at the office, you have a tendency to develop tight, weak hamstrings—the muscles that run down the back of your upper thighs. To help strengthen and stretch these muscles, you don't need fancy equipment. All you need is a chair and a small area to stand.
Forward Bend
Forward bends lengthen the hamstrings and erector spinae, which are the lower back muscles. To do these, stand with your feet together, raise your arms above your head, and then fold your body in half at the hips as you reach for your toes. If you are able to touch your toes, do so. If you can't touch your toes, grasp your shins. With every exhale, actively pull yourself down to increase the stretch. After holding for at least 20 seconds, slowly stand back up. When doing this exercise, keep your legs straight.
For a variation, perform the forward bend while sitting on the edge of your chair. Extend your legs out in front of you, and lean forward. If you have a chair with wheels, pin it's back against your work desk.
Lunges
Lunges strengthen your hamstrings as well as your glutes and quadriceps. While standing with your feet hip width apart, place your hands on your hips and step forward with your right foot. Lower yourself down until your right thigh parallels the floor and your left knee is one inch above the floor. Slowly rise back up, repeat for a set of reps and switch sides.
Single-Leg Straight-Leg Deadlifts
Single-leg straight-leg deadlifts work your hamstrings and glutes. To do these, stand with your right side facing your desk and place your right hand on top for support. Lift your right foot off the floor, and bend forward at the hips. As you do this, kick your right leg in the air behind you until it parallels the floor, and squeeze your hamstrings forcefully. Slowly return to the starting point, repeat for a set of reps and switch sides. The important thing to do is keep both legs straight throughout. When doing this, feel the contraction on your planted leg as well as your moving leg.
Isometric Exercise
Isometric exercises involve no continual shortening and lengthening of a muscle. While sitting at your desk, perform an isometric exercise for your hamstrings. Extend your legs straight out in front of you, and place your heels on the floor. Slightly bend your knees and dig your heels into the floor and back toward your body. Feel the contraction in your hamstrings when you do this and hold until you feel fatigued.
Chair Stretch
The chair stretch lengthens your hamstrings from a standing position. After pinning the back of your chair against your desk, place your right heel on the seat, keep both legs straight and bend forward. As you do this, reach for your toes, and hold for at least 20 seconds. Release and repeat with your left leg.
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